I love food. More than the taste of a good meal, I love gathering around a table with people I care about and sharing an experience. Mealtime fosters conversation, connection, and laughter. Research shows that families who eat together tend to fare better in areas such as high-risk behaviors, mental health, nutrition, and even school performance.
When my husband and I lived in Chicago, we relished the endless variety of restaurants right outside our door. Before having kids, we were food adventurers and explored cuisines of every kind. Naturally, I assumed our children would grow up enjoying meals just as much as we did.
I still remember the excitement of feeding my first child her inaugural bite of solid food after six months of breastmilk. With all the anticipation of a pediatrician-mother, I offered a carefully prepared spoonful of vegetables. What I received was a blank stare, a scowl, and the dramatic reappearance of those vegetables across her face. That moment marked the beginning of a long journey filled with picky eating, rejected foods, and daily cleanup. It was not the family dining experience I had envisioned.
As a pediatrician and mom, I know I’m not alone. Feeding children can feel far from natural and certainly not easy. Parents often struggle with busy schedules, sports practices, and the ever-present lure of screens. Add to that the abundance of ultra-processed snacks at school, parties, and events, and it’s no wonder many families feel mealtime slipping away. Rushed breakfasts and dinners eaten in the car have become the norm, yet we know that gathering around the table matters.
So how can families reclaim mealtime? Here are some of my suggestions:
- Get kids involved. Depending on their age, let them meal plan, wash vegetables, stir ingredients, plant a vegetable or herb garden, or set the table. When children participate, they feel invested.
- No devices. And yes, that includes parents. Keeping phones in another room helps everyone stay present.
- Keep offering. Don’t give up, even if your child repeatedly refuses a food. Persistence pays off—sometimes it takes dozens of tries before a child accepts a new flavor.
Good food is a gift, but the act of gathering may be an even greater one. As parents, we have the chance to teach not only the value of nourishing our bodies but also the importance of community at the table. Each day will bring its own hurdles, but with intention and consistency, we can help the next generation grow up healthier—and more connected—than the one before.
SparrowPediatricsGroup.com | @sparrowpediatrics
Christy Jensen, M.D., also known as “Dr. C,” is a wife, mom of three, and board-certified pediatrician. Her passion is helping families thrive, and she loves partnering with parents to raise healthy kids.